Name: Playbook - Alice (Pineapplebrat) Bozinovski - Day 6 - Chest/triceps/abs
Uploaded: 2023-10-04T17:16:29.576Z
Duration: 45 min
Description: Day 6 - Chest/triceps/abs

Hayley

Brenna

Tori

Need to get a band for the other exercise, I didn’t know how to modify it with something else.

Alexis

Jose 

Cassie

Amazing workout did things out of order due to gym setup and by the end my arms were jello

Johnathon

Makayla Franklin

I struggled with this one! It hit so many muscle groups that I have been clearly neglecting. A huge reason I'm really excited about this app!

Jackie

I couldn’t finish all of the assisted tricep dips my arms wouldn’t allow it haha! But I loved that one! I’ve never done that before and I can’t wait to get better and crush it 💪🏻

Elizabeth

Great! Triceps feel good maybe need another chest exercise in there.

Sinjin

Andrea Servello

Never realized my arms sucked till this workout. 👍

Alexia

Taylor

Unbeknownst to me, my triceps are the weakest part of my body😭 so glad these workouts are targeting my weak areas!

Abiola

I didn’t have the proper machine for one but dang my arms are shaking

Violet

Elsa

Callie

I didn’t get to do most of them due to my gym being crowded and I meant to give a five star!! But i accidentally tapped it BUT FIVE STAR!

Cristy

attempted the dips & weren’t able to them correctly but with time!

Carley

Emily

Gym was so busy tonight, had to switch up a few of the machines to do similar workouts but it ended up being just as good!

Ashleigh

My triceps are on fire 🔥🔥 Really loving the muscle grouping for these workouts!

Leah

I can feel my triceps on this workout and was able to complete it feeling the burn without overdoing it!

Lexi

Don’t have a band to do the assisted triceps dips… nor can I do them on my own so I just held myself up for as long as I could a couple times.. not sure if that will really help but 🤷🏽‍♀️

Kat Faser

Chest/triceps/abs	
- Incline dumbbell bench: 4 sets 12 reps
- Cable chest flyes: 4 sets 15 reps
- Tricep dips: 4 sets failure
- Tricep cable extension: 4 sets 12 reps
- Standing overhead dumbbell extension: 3 sets 10 reps

- From an incline bench and a dumbbell in each hand
- Lower dumbbells down to the chest keeping wrists neutral
- Straighten elbows and press back up

Incline dumbbell chest press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

Assisted Tricep Dips

- Keep your elbows close to your body
- Extend your arms engaging your triceps 
- Reach full extension and return to a 90 degrees angle

Tricep extension

- Keep your elbows close to your temples
- Bend at the elbows to lower dumbbell down behind your head
- Extend your arms engaging your triceps to bring the dumbbell back up

Dumbbell overhead tricep extension

Day 6 - Chest/triceps/abs

My legs are shaking after day one 😅🔥

I love it! Easy and straightforward guide

Stina

I did it with a friend and our legs feel like spaghetti! I’m excited to continue this program ❤️

Day 1 - Legs (quads)

Burned a nice sweat with this workout!! 💪🏻

Going hard for myself. Thank you for the gift of the guide. I’d be lost and clueless.

Rafael

Dawn Archer

Day 2 - Back/biceps/abs

So sore after day 4! Great workout! Thank you!

Annelise

Hunter

Jordan

Day 3 - Legs (hamstrings)

Chrystalle

I usually don’t work out my arms and shoulders too much. It was a nice change up! Feeling the pump for sure!!

Tara

Day 4 - Shoulders/abs

Jasmine

Day 5 - Legs (glutes)

Much needed! Didn’t have one last week!

Happy Easter! I’m glad my rest day landed on Easter, I fueled up with some good food and I’m ready to crush week 2💪🏻

Did this yesterday body felt like I needed it.

Day 7 - Rest day

Legs were shaking as I was walking out of the gym. 😅

Legs are burning an I cannot walk 😂 successful workout 🦵🏼

Day 8 - Legs (quads)

Jaqueline Cabello

Day 9 - Back/biceps/abs

Can barely walk after that one #hammysburning

This one was tough to finish! Felt the burn from start to finish

Day 6 - Chest/triceps/abs

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